Pelvic floor

The pelvic floor is a group of muscles and ligaments (think strong elastic ropes) that sit like a sling at the base of the pelvis, running from the pubic bone at the front to the tailbone at the back. In men, it supports the bladder and bowel, helps control peeing, shitting and farting, and plays a part in erections and cumming (ejaculation).

Pelvic floor exercises can improve bladder and bowel control and may help reduce urine leaks, post-pee dribble and problems controlling wind. Strong pelvic floor muscles may also help some men with erections or premature ejaculation (cumming).

For gay and bisexual men, pelvic floor health can also be relevant to receptive anal sex. These muscles help the arse hole muscles tighten and relax. If the pelvic floor is very tense, sex may feel painful, difficult or uncomfortable. If it is weak or poorly coordinated, there may be problems with control, confidence or sensation. So, pelvic floor health is not just about “squeezing harder”; it is also about learning when and how to relax.

A strong, well-controlled pelvic floor can improve sex by helping with:

• Stronger erections: pelvic floor muscles help blood stay in the cock during an erection.
• Better erection control: improved muscle tone may help some men maintain erections for longer.
• More control over cumming: some men find pelvic floor exercises help delay ejaculation.
• Stronger orgasms: these muscles contract during orgasm, so better muscle control may increase intensity.
• Better anal control: the pelvic floor helps the arse hole tighten and relax, which can improve confidence during sex.
• More comfortable when getting fucked: not just through strength, but through learning to relax the muscles properly.
• Less anxiety about leaks or farting: improved bladder and bowel control can reduce worry during sex.
• Better body awareness: exercises can help men notice when they are clenching, tense, or not fully relaxed.

However, for fucking are arse play, a “strong” pelvic floor is not enough on its own. The muscles need to be able to relax as well as tighten. A tight or overactive pelvic floor can make sex painful or difficult.

A simple way to find the muscles is to imagine stopping yourself from farting or stopping pissing mid-flow. That squeeze-and-lift feeling is the pelvic floor. Exercises usually involve short squeezes and longer holds, followed by full relaxation. NHS advice says pelvic floor exercises should include both short and long squeezes, and they need to be done properly to be effective. Do not regularly stop urine mid-flow as an exercise, as this can irritate the bladder.

Helpful basics include breathing normally, not clenching the buttocks, not holding the stomach tight, and relaxing fully between squeezes. Constipation, heavy straining, chronic coughing and being very tense during sex can all put extra pressure on the pelvic floor. Seek advice from a GP, sexual health clinic, continence service or pelvic health physio if you have pain, leaking, erectile problems, constipation, anal pain, or symptoms that persist.